The Common Injuries Tactical Shooters Face

Shooting competitions and tactical operations push your body to its limits. Repeatedly transitioning between standing, prone, squatting, and crouched positions under pressure can lead to common injuries such as lower back strain, shoulder impingements, hip tightness, and knee pain. These aren’t just inconvenient; they can derail your performance, reduce your operational readiness, and prolong recovery times.

For police officers and tactical shooters, injury prevention isn’t optional—it’s essential. Mobility training is the often-overlooked secret weapon that helps you move better, avoid pain, and sustain peak performance in high-stakes situations.

Why Mobility Is a Game-Changer for Tactical Shooters

Mobility is the foundation of efficient, pain-free movement. Whether you’re crouching behind cover, dropping into a prone position, or transitioning between firing stances, your joints must move seamlessly. Poor joint mobility and lubrication can restrict movement, causing compensations that lead to chronic injuries over time.

Here’s the tactical advantage: optimal mobility not only prevents injuries but also enhances precision. By reducing tension and improving joint function, you gain better control over fine motor skills—the ones that matter when accuracy is critical.

Your Tactical Shooter Mobility Routine

Stay mission-ready and injury-free with this mobility routine designed for tactical shooters. Incorporate these stretches and exercises before and after range time, competitions, or SWAT training to improve mobility and joint health.

Warm-Up (3 Minutes)

Start with a dynamic warm-up to lubricate your joints and activate your muscles.

Shoulder Rolls: Roll shoulders forward and backward to release tension and improve scapular mobility.
Cat-Cow Stretch: On hands and knees, alternate between arching and rounding your back to mobilize your spine.

Prone and Squatting Focus (7 Minutes)

Prevent hip, back, and knee strain during prone and squatting positions.

Hip Flexor Stretch (Kneeling Lunge): From a kneeling position, shift weight forward to stretch the hip flexors.
Deep Squat Hold with Rocking Motion: Sink into a squat and rock gently side to side to open your hips.
Cobra Stretch: Lay face-down, press through your palms, and lift your chest for lower back flexibility.
Thread-the-Needle: On hands and knees, reach one arm under your body to stretch your upper back and shoulders.

Crouching and Leaning (3 Minutes)

Enhance your stability and range for challenging crouched angles.

Side Plank with Hip Dips: Build oblique strength to stabilize leaning movements.
Seated Spinal Twist: Sit with one leg crossed over the other and twist gently for spine and core mobility.

Standing Mobility (2 Minutes)

Improve balance and flexibility for standing shots and quick transitions.

Overhead Reach with Side Bends: Stretch your shoulders and sides by reaching one arm overhead and leaning to the opposite side.

Cooldown (1 Minute)

Support recovery and reduce post-training stiffness.

Child’s Pose: Kneel and stretch arms forward while sinking hips back for spinal decompression.

Why TacMobility Is the Partner You Need

Police officers, SWAT teams, and tactical shooters know that peak performance starts with a body that’s ready for action. TacMobility specializes in officer wellness and mobility training, equipping law enforcement professionals with the tools they need to prevent injuries, optimize movement, and dominate in high-pressure environments.

With TacMobility in-service training, your team will:

Learn proven mobility techniques to prevent injuries.
Improve range of motion for better operational performance.
Build a resilient body capable of handling real-world tactical challenges.

Don’t wait for an injury to sideline you or your team. Bring TacMobility to your next SWAT training or agency in-service to elevate your mobility and performance.

Want to dominate the range and stay injury-free? Schedule a call to book TacMobility for your next training or download our free guide: Mastering Officer Wellness by Doing Stuff.

**Get Your Free Wellness Guide from TacMobility**

For step-by-step insights, download our free guide on mastering officer wellness.

**Written by Erica Gaines**

Erica is the CEO/Founder of TacMobility. She is a subject matter expert in law enforcement trauma and stress exposure and is the author of the world’s largest on-going data research survey of Law Enforcement officers and stress. Erica is certified in trauma yoga therapy.

TacMobility's Wellness Training increases morale

If you're a wellness coordinator or training coordinator tasked with enhancing officer wellness, now is the time to bring TacMobility training to your agency. Our specialized programs help officers manage emotional baggage, increase resiliency, and become more effective both on and off duty. Through in-person workshops or virtual sessions, TacMobility customizes its training to meet the specific needs of your team.

Book a free consultation with TacMobility today to discuss how our training programs can support your officers in their wellness journey.

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